If You Do Not Want To Have Stroke, Start Walking

Stroke is a disease that affects the arteries leading to and within the brain. It is the third largest cause of death in the United States. A stroke occurs when a blood vessel to the brain is either blocked or bursts (hemorrhage).

A person who has a stroke might not able to move one or more limbs on one side of the body, to understand or formulate speech, or to see one side of the visual field. Being a medical emergency, stroke can cause permanent neurological damage, complications and even death.

Obviously, one should strive to keep stroke away!

A study conducted by researchers from Harvard School of Public Health in Boston revealed that women can lower their stroke risk by walking. They reported on April 6, 2010 in the American Heart Association (AHF) journal “Stroke” that women who walked briskly had a 37 percent lower risk of stroke than those who did not walk, and women who walked at least 2 hours a week at any pace had a 30 percent lower risk.

Previous studies have already shown that physical activity reduces the likelihood of getting stroke, the new study looked at what kind of exercise might be most beneficial for women.

About 39,000 female health workers aged 45 or older enrolled in the Women’s Health Study were involved in the study. The women were periodically asked about their physical activity. During the 12 years of follow-up, 579 of them had stroke. Age, aspirin use, smoking and other factors that could affect stroke risk were taken into account.

While the study also examined vigorous activities such as running, swimming and biking in addition to walking, no link between these vigorous activities and a reduced stroke risk was found. According to the researchers, it is possible that there were insufficient number of women in that group to show a difference, and it is also likely that moderate activity is better at lowering blood pressure, which is a strong risk factor for stroke.

Besides high blood pressure, risk factors for stroke include heart disease, Type-2 diabetes, and obesity.

Women Should Walk to Lower Their Stroke Risk!

Having adequate physical activity such as brisk walking can help prevent heart disease. The recommendation by the American Heart Association for adults is to do 2-and-a-half hours a week of moderate-intensity or 75 minutes a week of vigorous aerobic activity or a combination of both.

Recently, a group of researchers from Harvard School of Public Health in Boston found that women could actually reduce their risk of stroke by walking. Published on April 6, 2010 in the American Heart Association journal Stroke, the findings reported that women who said they walked briskly had a 37 percent lower risk of stroke than those who did not walk. For those women who walked at least 2 hours a week at any pace had a 30 percent lower risk of stroke.

Previous studies have already reported physical activity decreases stroke risk. For example, a study by the Harvard School of Public Health reported in 2000 in the Journal of the American Medical Association that physical activity, including walking, provided a significant reduction in stroke risk. The new study, however, took a step forward to focus on the kind of exercise that might be most beneficial for women.

About 39,000 female health workers who were 45 and older were involved in the study known as Women’s Health Study. The women were asked about their physical activity at the start of the study (1992-1995) and periodically reported their activities thereafter. During the 12-year period, it was found that 579 of them had stroke.

In addition to walking, the researchers also examined other vigorous activities such as running, swimming and biking. However, no link was found between those vigorous activities and a reduced stroke risk.

This could be due to insufficient number of women in that group to show a difference or moderate activity could be better at lowering blood pressure, as explained by the researchers.

While the study was observational with self-reported data, the research team did control well of other risk factors including age, aspirin use and smoking that could affect stroke risk. The researchers were happy to find that moderate activities are powerfully effective in cutting the stroke risk.

Stroke is the third leading cause of death in the United States, after heart disease and cancer. Besides high blood pressure, heart disease, Type-2 diabetes and obesity are also risk factors that could lead to stroke.

Why Should People Walk or Bike to Work?

Exercise forms an integral part in the prevention of heart disease and many other ailments. However, many of the working people are being pressured by heave workload that they can hardly find time to engage in any form of exercises or physical activities.

A large study in United States for health and commuting found that walking or biking to work, even partway, can boost physical fitness but sadly, very few Americans actually do it. In fact, only about 17 percent of workers walked or bicycled any portion of their commute.

According to experts, things like crumbling sidewalks, lack of bike paths and long distances have prevented American commuters from walking or biking to work.

Researchers from University of North Carolina at Chapel Hill examined the tests and questionnaires from 2,364 workers (middle-aged city dwellers) who were part of a larger federally funded study on heart disease risk. These participants, who lived in Chicago; Minneapolis; Birmingham, Alabama; and Oakland, California, were asked in 2005-2006 about their commuting habits in the past 12 months

It was found that those active commuters did better on treadmill tests of fitness, even after accounting for their leisure-time physical activity levels. This indeed suggested that commuter choices do make a difference.

In the study, the male active commuters also had healthier numbers for body mass index (BMI), blood pressure, insulin and blood fats (known as triglycerides). On the other hand, the researchers speculated that women walked or biked shorter distances and they may have done so less vigorously

The researchers acknowledged that the study has a chicken-and-egg problem. People, who are already active, could be the ones who walk or bike to work. In other words, fitness contributes to wanting to walk to work; nevertheless, the reverse might also be true.

Prior research has found that those countries having the highest levels of walking and biking also have the lowest levels of obesity. Nevertheless, little research has done to examine the health of Americans who walk or bike to work. The new study may be the first large US study of health and commuting.

Many cities in United States, workplaces are separated from homes that lengthen commutes. However, cities like Portland, Oregon, that build bike paths have higher rates of cycling. Meanwhile, companies can provide showers, changing areas and secure bike parking to encourage active commuting.

Want To Lose Weight, Use Pedometer!

When a person is overweight, chances that he or she would become victim of heart disease is much higher. In order to prevent heart disease, overweight or obese people are anxiously finding means to help them cut down the extra weight they have.

United States researchers from the University of Michigan reported in their study on January 15, 2008 in the “Annals of Family Medicine” that walking can actually help people lose weight, especially if they use a pedometer to ensure they are going far enough.

A pedometer (also known as Tomish-meter or step counter) is a device, which counts each step a person takes by detecting the motion of their hips. Originally, it was used by people engaged in sports and physical fitness but now it becomes popular as an everyday exercise measurer and motivator.

The modern pedometer is usually portable and electronic or electromechanical; a typical one is shown below:

It was observed in the study that people who walked 20 to 40 minutes a day lost a small but steady amount of weight. According to the researchers, the increase in physical activity can have health benefits independent of weight loss. In fact, increasing physical activity is expected to lower the risk of cardiovascular problems and blood pressure, and will help dieters keep lean muscle tissue when they are dieting.

A total of 9 studies involving 307 men and women were reviewed in the study. The participants took part in the studies of pedometer use, which ranged from 4 weeks to a year.

Participants in all the studies except one lost some weight (about 0.05 kilo a week on average). The weight loss was found to be 'remarkably consistent' across all of the studies, and this added up to 2.25 kilos over a year.

It is believed that changing eating habits could help even more. People could add between 2,000 steps per day to more than 4,000 steps per day. For an average person, 2,000 steps equals to about 0.6 km.